Hey Gang,
My latest #WorkoutWednesday session is a hills & flats run. If you do the workout let me know your thoughts. Get in touch with me on Facebook or Twitter.
Dave
RUN 50 – 60’ Hills & Flats
Purpose: To increase foot, lower leg, quad and gluteal strength by running the hill segments. Secondly to maintain good form on the flat segments that are sandwiched between the hill repetitions.
WU – 10’
1ST Set: Flat Segment – 6’ maintain aerobic pace. Check your speed or heart rate. This can finish at the base of the hill. Immediately begin the 2nd set.
2nd Set: Hill Segment –Use a gradual hill (or a 3–5% incline on the treadmill).
3 x 50” + 3 x 40” + 3 x 30” and each effort is progressively harder. Note how far you ran during each 30” repeat. The 30” repeats are the fastest of the entire block, so try to increase the effort or distance on each one.
If you’re on the treadmill, increase the effort by .2 mph on each segment within each block. RI is 15″ downhill at steady pace to maximize the eccentric load and then jog easy to the bottom of the hill; then extend your RI by another 30”. Start the next repeat. After the final 30” repeat, run 6’ on the flats.
(Repeat the 1st set ) RI 2’ in between sets
3rd set is a repeat of the 2nd set – hill + flat.
Cool down for 6’.
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